How often have you savoured a bowl of steaming hot lentil soup, filled up on a spicy tomato pasta, or been pampered by your mother’s potato perogies? Well, in case you didn’t know it. . . you were eating vegetarian!
For many of us, grains, legumes and vegetables have traditionally enjoyed side-dish fame, while for some cultural or ethnic groups, these same foods are the focal point of a meal. Increasing interest in vegetarian eating, together with the emphasis on more complex carbohydrates, is challenging all of us to place grains, legumes and vegetables more prominently on our menus.
Read on for some basic facts on vegetarian eating!
The styles of vegetarian eating are as varied as the reasons for doing so.
Semi-Vegetarians – include limited amounts of animal products – meat, fish, poultry, dairy products, eggs
Lacto-Ovo Vegetarians – include varying amounts of milk products and eggs
Lacto Vegetarians – include varying amounts of milk products
Vegans – include no animal products
Yes, they can be but you cannot assume that just because your diet is vegetarian, that it will lead to good health. As with any style of eating, vegetarians enjoy health benefits only when their diet is balanced, varied and meets energy and nutrient needs.
If you include milk, or milk and eggs in your diet (lacto and lacto-ovo vegetarian), follow the food pyramid guide to healthy eating, which emphasizes complex carbohydrates and lower fat choices. Choosing a variety of foods from the four food groups every day will ensure you get enough protein and meet your nutrient needs.
Include a source of vitamin C at each meal to increase iron absorption from cereals, enriched pasta and bread, dried fruit, dried peas and beans, nuts and seeds.
If you follow a vegan diet, which excludes all animal products, you need to plan your diet carefully to make sure you meet all your nutrient and energy needs. Make sure to get enough protein, calcium, iron and vitamin D in your diet, as well as a reliable source of B12, such as nutritionally enriched yeast (not all brands are reliable sources) or a B12 supplement.
If you are pregnant, nursing or feeding infants or growing children, it is especially important to plan your diet carefully, and consultation with a dietitian or doctor is recommended.
Milk and milk products such as cheese and yogurt provide the most readily available source of calcium and other bone building nutrients.Fluid milk is fortified with vitamin D, which is a key nutrient in building and maintaining strong bones as it helps us absorb calcium. If fortified, soy and rice beverages will provide calcium and vitamin D in amounts equal to those found in milk. Check the label for fortification. Some vegetables including bok choy, kale and broccoli provide calcium but in smaller amounts.
If you do not include any animal products in your diet, combining grains with legumes, nuts and seeds, and vegetables daily will provide tasty meals and help you meet your protein needs. Here are some ideas: